Back Squats
5 x 4 reps (Working up and back down in weight)
10 Rounds
3 Ring Muscle Up
3 Deficit HSPU
9 Box Jump Overs 24/20” (Step down)
PM Session
7 Rounds (1:1)
8 Burpee Over Rower
24/20 Calorie Row
8 Burpee Over Rower
Snatch
30 reps for time @ 195/135#
Monday: Submax Method Lower, Repeat Effort Method, Mixed Modal Conditioning
Tuesday: Aerobic Capacity Method, Odd Object
Wednesday: Submax Method Upper, Repeat Effort Method, Mixed Model Conditioning
Thursday: Cardiac Output, High Rep Band work
Friday: Submax Method Lower, Repeat Effort Method
Saturday: Submax Method Upper, Repeat Effort Method, Glycolic Capacity
Sunday: Rest or Long Slow Cyclical work
Restorative Methods:
EPSOM SALT BATHS
Epsom salt is also known as magnesium sulphate. Our first restorative technique consists of bathing for 10 to 20 minutes in a warm/hot bath to which 200-400 grams of Epsom salt is added.
CONTRAST BATHS/SHOWERS
1) After a high intensity workout (strength or speed-strength work), alternate between 30 seconds of cool water (but not too cold) and two minutes of hot water.
2) After a high volume workout (hypertrophy or strength-endurance work), alternate between 30 seconds of cold (as cold as you can stand) and two minutes of warm water
GLYCOGEN/PROTEIN RESYNTHESIS DRINKS AND FOOD
An ideal post-workout formula would include fast-absorbing proteins, high glycemic carbs, and some additional BCAAs (which have been shown to drastically increase protein synthesis and decrease protein breakdown on their own).
MASSAGE/NORMATEC
massages can increase lymph circulation and can reduce inflammation (especially deep tissue massage).
SAUNA
Saunas enhance circulation to the surface of the skin, this encourages the body’s natural detoxification process and oxidative by-products and toxins are released through the sweat. Aiding the body’s natural detoxification process further helps to counteract the oxidant by-products of strenuous exercise, enhancing the benefits and aiding overall recovery.
3 sets:
15 Seated Straight Leg Raises (Straddle)
15 Seated Straight Leg Raises
Then,
2 x 20 Hamstring Curls
2 x 20 Reverse Hypers
Snatch 1x2/70,80,85,95% Training max
Emom 12
2 Snatch @70%
4 Rounds
40 Yard Sled Push
25 GHD Extensions
30 Yard Handstand Walk
3 Rounds
15 Delt Lateral raises
15 Delt Front Raises
15 DB Rear Lateral Raises
2 Min Rest
2 Rounds
0:20 Hanging Tuck Hold
10 Leg Raises (On paralletes)
10 Goblet Squats (w/2 sec pause in bottom & Hip circle around shins)
10 KB “Hip Shifts” (Go to YouTube and search “KB Hip Shift Squat university”)
2 Rounds
8 Curtsey Squats
3 x 0:10 Adductor MB Squeeze w/glute bridge
Deadlift
1x2/70,80,85,95% Training max
Emom 12
3 Deadlift @70%
5 Rounds (Every 3 Min)
10 Thrusters 135/95#
10 Toes to Bar
5 Bar Muscle Ups
Lat Pull Down x 6 (heavy)
Bent Over Row on Belt Squat x 12 (Moderate)
Chest Supported T-Raises x 24 (light)
Rest 3 min
2 Rounds for quality
0:20 L-Hang Hold
10 Goblet Squat (hip circle around shins)
0:15 L-Sit Hold
10 KB Hip Shifts (each side)
Clean
1x2/70,80,85,95% Training max +5-10
Emom 12
2 cleans @70%
Nordic Curl
Work up to failure 3x8
Round Back GHD Extensions
Work up to failure 3x15
Alternating Minutes x 10 minutes
Odd: 16/14 Calorie Row
Even: 6 Deficit Wall facing HSPU (Use plates like they used the block at the games)
Right into…
Alternating Minutes x 10 minutes
Odd: 12 Overhead Squats 135/95#
Even: 6 Ring Muscle Ups
6 Rounds (New round every 4:00)
400m Run
20yd Sled Push (+135/115#)
2 rounds of:
10 L-Sit Leg Raises (On paralletes)
10 TEMPO Goblet Squats (w/hip circle around shins and pause in bottom)
3 x 0:10second Adductor ball squeeze (in slight bridge position)
10 KB Hip Shifts (each side)
Snatch
3x 60/70/75/85% (10 lbs above your start weight last cycle)
Emom 10
3 @ 60%
10 Rounds (1:1 Each round)
5 Sandbag Cleans (Or D Ball Cleans) 150/100#
5 Ring Muscle Ups
With a partners for time
800m Run
100 Calorie Echo Bike (Split 10’s)
800m Run
Rest 5 minutes
800m Run
100 Calorie Echo Bike (Split 10’s)
800m Run
